DAY 1 - LEG WORKOUT (GET LIKE MIKE)
Squat No Weights
Bulgarian Split Squat 3x12 up
DAY 2 – CHEST & SHOULDER (GET LIKE
MIKE)
Dumbbell Bench Press 4x8-10
SUPERSET
Front Squats 3x8
Back Squats 3x8
Dumbbell Leg Curl 3x8
SUPER SET
Dumbell Lateral Raises > 4x10
Plate Front Raises 4x10
SUPERSET
Romanian Deadlifts 3x8
Step Ups 3x8
Dumbell Squats 3x10
Walking Lunges 3x12
Standing Calf Raises 1x30
DAY 3 - BACK (GET LIKE MIKE)
Wide Grip Pull Ups 4X6-8
Barbell Rows 4X7-9
SUPERSET >
T-Bar Rows > Lying Dumbbell Pullbacks
4X10
Cable Pull Downs 4X10
Rack Deadlift Shrug 4X8
Cable Rows 4X10
Rear Delt Flyes 4X20
DAY 5 - ABS WORKOUT (GET LIKE MIKE)
Hanging Knee Raises 3x10
Knee Crunch 3x10
SUPER SET >
Ab Roller 3x10 > Lying Windscreen Wipers
3x10
Reverse Crunch 3x10
Decline Crunch 3x10
Battle Ropes
SUPER SET
Cable Press > Cable Flyes 4x10
Alternating Press 4x10
SUPER SET
Close Grip Dumbbell Press > Push Ups 4x10
Standing Cable Flyes 4x10
DAY 4 - ARM (GET LIKE MIKE)
SUPER SET >
Incline Bench Bicep Curls >4X10
Supinated Pull Ups 4X6-8
SUPER SET >
Overhead EZ Bar Extension > 4X10
Close Grip Barbell Press 4X10
SUPER SET >
Reverse Curls > 4X10
Incline Bench Curls 4X10
SUPER SET >
Weighted Dips > 4X8-10
Tricep Cable Extension 4X10
SUPER SET >
Lying Cable Curl > 4X10
Standing Rope Curl 4X10
SUPER SET >
Overhead Cable Extension > 4X10
Standing Cable Press Down 4X10
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